You Can be 25 Pounds Younger a Write-in Guidebook

Insulin Resistance & Metabolic Syndrome

Insulin Resistance & Metabolic Syndrome

According to the Mayo Clinic, Insulin Resistance & Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

You should know, this post contains affiliate links.  In other words,  if you click on or purchase one of the product links, I’ll receive some compensation. Which further allows me to support my coffee addiction.

Having just one of these conditions doesn’t mean you have metabolic syndrome. But it does mean you have a greater risk of serious disease. And if you develop more of these conditions, your risk of complications, such as type 2 diabetes and heart disease, rises even higher.

Metabolic syndrome is increasingly common, and up to one-third of U.S. adults have it. If you have metabolic syndrome or any of its components, aggressive lifestyle changes can delay or even prevent the development of serious health problems.

Symptoms

Most of the disorders associated with metabolic syndrome don’t have obvious signs or symptoms. One sign that is visible is a large waist circumference. And if your blood sugar is high, you might notice the signs and symptoms of diabetes — such as increased thirst and urination, fatigue, and blurred vision.

When to see a doctor

If you know you have at least one component of metabolic syndrome, ask your doctor whether you need testing for other components of the syndrome.

Causes

Metabolic syndrome is closely linked to overweight or obesity and inactivity.

It’s also linked to a condition called insulin resistance. Normally, your digestive system breaks down the foods you eat into sugar. Insulin is a hormone made by your pancreas that helps sugar enter your cells to be used as fuel.

In people with insulin resistance, cells don’t respond normally to insulin and glucose can’t enter the cells as easily. As a result, your blood sugar levels rise even as your body churns out more and more insulin to try to lower your blood sugar.

Risk factors

The following factors increase your chances of having metabolic syndrome:

  • Age. Your risk of metabolic syndrome increases with age.
  • Ethnicity. In the United States, Hispanics— especially Hispanic women — appear to be at the greatest risk of developing metabolic syndrome.
  • Obesity. Carrying too much weight, especially in your abdomen, increases your risk of metabolic syndrome.
  • Diabetes. You’re more likely to have metabolic syndrome if you had diabetes during pregnancy (gestational diabetes) or if you have a family history of type 2 diabetes.
  • Other diseases. Your risk of metabolic syndrome is higher if you’ve ever had nonalcoholic fatty liver disease, polycystic ovary syndrome or sleep apnea.

Complications

Having metabolic syndrome can increase your risk of developing:

  • Type 2 diabetes. If you don’t make lifestyle changes to control your excess weight, you may develop insulin resistance, which can cause your blood sugar levels to rise. Eventually, insulin resistance can lead to type 2 diabetes.
  • Heart and blood vessel disease. High cholesterol and high blood pressure can contribute to the buildup of plaques in your arteries. These plaques can narrow and harden your arteries, which can lead to a heart attack or stroke.

Prevention

Mayo Clinic’s book Healthy Heart for Life is an excellent resource for help.

Mayo Clinic Healthy Heart for Life Book Cover -  Insulin Resistance & Metabolic Syndrome

Mayo Clinic Healthy Heart for Life

  See it on Amazon

A lifelong commitment to a healthy lifestyle may prevent the conditions that cause metabolic syndrome. A healthy lifestyle includes:

  • Getting at least 30 minutes of physical activity most days
  • Eating plenty of vegetables, fruits, lean protein, and whole grains
  • Limiting saturated fat and salt in your diet
  • Maintaining a healthy weight
  • Not smoking

If you would like to contact a professional at the Mayo Clinic, here are a few resources that can help you.

 Insulin Resistance & Metabolic Syndrome - Embracing Aging.us

Insulin Resistance & Metabolic Syndrome

   Smart Carbs and Proteins

Healthy bread - Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

Bread can be healthy when it’s whole grain and nutrient-dense.

7 of the Healthiest Breads you can choose

  • Sprouted whole grain
  • Sourdough
  • 100% whole wheat
  • Oat bread
  • Flax bread
  • 100% sprouted rye bread
  • Healthy gluten-free bread

Over at Healthline.com, you can find a detailed description of each one of these healthy bread options.

Also, homebaked bread using whole grains and whole mixed grains can be a healthy option over sugary store brands.  I enjoy homebaked loaves of bread with walnuts, cranberries, and dates. I like being able to control my ingredients from choosing gluten-free coconut flour and using a sugar substitute.

  Insulin Resistance & Metabolic Syndrome- EmbracingAging.us

Healthy dried fruit and nuts in a whole grain loaf.

 Insulin Resistance & Metabolic Syndrome risk increase with abdominal fat

 Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

One of the most dangerous places to have fat is around your chest and belly.

Harvard Medical School’s Publication Harvard Health had this bit of important documentation about the dangers of visceral fat around your internal organs:  Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

Are you pear-shaped or apple-shaped?

Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss.

  Insulin Resistance & Metabolic Syndrome - EmbracingAging.us

Insulin Resistance & Metabolic Syndrome risk increase with abdominal fat

 

The fat you can pinch is subcutaneous fat. The fat inside your belly (the visceral fat) can be seen and measured, but not pinched.

One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes. Now for the good news.

Exercise and dieting helps you lose belly fat

So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat. Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.

Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.

Getting control over Insulin Resistance & Metabolic Syndrome can be jump-started by losing 25 pounds.

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of yourself, who’s going to take care of the important things that you do?  The kids, the job, the dishes, walk the dog. Whatever it is you’re doing there are folks or fur babies that count on you to be there for them regularly. I created a guidebook to help those who would like to lose 25 pounds.  You Cabe 25 Pounds Younger a Write-in Guidebook. 

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase “THE” resource.  You are the only you,  you have to take care of yourself so you can take care of the things and the people you love.

You Can be 25 pounds Younger a Write-in Guidebook

The printable You Can be 25 pounds Younger a Write-in Guidebook, is full of questions for you to contemplate and tips to help you find your way back on track., Most people know what they need to do. However, getting started can be half the battle.

Furthermore, being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus ways to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina

You Can be 25 Pounds Younger a Write-in Guidebook - EmbracingAging.us

You can be 25 Pounds Younger a Write-in Guidebook

Physical Stamina and Vitality

I reclaimed my physical stamina and vitality. However, I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

An ounce of prevention is supposedly worth a pound of cure so maintaining wellness visits to the doctor are recommended with a place to include your notes and ideas for best results.

That’s all for today friends.  Finally, I hoped this post ” Insulin Resistance & Metabolic Syndrome” helped you.  I would be so appreciative if you would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age.